Hi everyone!!
I'd like to wish everyone a Happy New Year and the best of luck for all your goals.
A new year means a new journal so welcome to Big Boy Basics!!!
Goals are as they have always been: to stay injury free and get stronger and hopefully lose some of the chub ;)
For all newcomers, 4 weeks of training = 1 Mesocycle.
Today marks the start of Mesocycle 17. I don't do routines - I train. I follow templates. Here's the template for now:
THURSDAY: DEADLIFT TRAINING- Deadlifts
- Front Squats
- Core Training
FRIDAY: BACK TRAINING- Heavy Rows - either dumbbell, barbell, chest supported or machine done 3-5 sets of 1-5 reps depending on the exercise
- Pull-ups - all weighted for as many sets and reps as I like. mostly I aim for 25-50 total reps all done with some added weight.
- Medium Rows - either high or low cable rows or unilateral cable rows for 3-4 sets of 8-12 reps
- Facepulls or Shrugs
- Core Training
SUNDAY: SQUAT TRAINING- Overhead Squats
- Front Squats
- Back Squats
- Grip Training
- Core Training
MONDAY: PRESS TRAINING- Pistol Squats
- Press Variant - either military or bench variants within for heavy work
- Pull-ups - light for example; 3x8 or so
- Supplementary Press
- Core Training
I suffer from a slew of shoulder and lower back injures so staying injury free is my #1 goal.
For those interested, my "stats" at the moment are:
I weigh 195 lbs @ 5'7
Pistol Squats: 13 reps per leg
Back Squats: 365 lbs
Front Squats: 295 lbs
Overhead Squats: 185 lbs
Military Press: 185 lbs
Deadlifts: 475 lbs
Bench Press: 225 lbs
A very Happy New Year to everyone once again and I will check in later with a journal update hopefully.
Oh, and for those concerned, here's my youtube channel:
http://www.youtube.com/user/anuj247
Cheers!